Dietary labels are inferred automatically from Okra, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Excellent nutrient density 71/100
How many beneficial nutrients Okra, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Okra, raw come from — the split across carbs, fat & protein.
76% from carbs
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Carbs 76%7.0 g per serving
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Fat 2%0.1 g per serving
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Protein 22%2.0 g per serving
What Okra, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 7.0 g | |
| Dietary Fiber | 3.2 g | |
| Starch | 0.3 g | — |
| Total Sugars | 1.2 g | — |
| Sucrose | 0.4 g | — |
| Glucose | 0.1 g | — |
| Fructose | 0.2 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.1 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.0 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 1.0 mg | — |
| Omega-6 Fatty Acids | 26.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 22.0 mg | — |
| Stearic Acid | 3.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 16.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 26.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 2.0 g | |
| Histidine | 31.0 mg | — |
| Isoleucine | 69.0 mg | — |
| Leucine | 105.0 mg | — |
| Lysine | 81.0 mg | — |
| Methionine | 21.0 mg | — |
| Phenylalanine | 65.0 mg | — |
| Threonine | 65.0 mg | — |
| Tryptophan | 17.0 mg | — |
| Valine | 91.0 mg | — |
| Alanine | 73.0 mg | — |
| Arginine | 84.0 mg | — |
| Aspartic Acid | 145.0 mg | — |
| Cystine | 19.0 mg | — |
| Glutamic Acid | 271.0 mg | — |
| Glycine | 44.0 mg | — |
| Proline | 45.0 mg | — |
| Serine | 44.0 mg | — |
| Tyrosine | 87.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 19.0 mcg | |
| Vitamin C | 21.1 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.4 mg | |
| Vitamin K | 53.0 mcg | |
| Thiamin (B1) | 0.2 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 1.0 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 88.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.2 mg | |
| Choline | 12.3 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 81.0 mg | |
| Iron | 0.8 mg | |
| Magnesium | 57.0 mg | |
| Phosphorus | 63.0 mg | |
| Potassium | 303.0 mg | |
| Sodium | 8.0 mg | |
| Zinc | 0.6 mg | |
| Copper | 0.1 mg | |
| Manganese | 1.0 mg | |
| Selenium | 0.7 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | 24.0 mg | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 0.7 g | — |
About Okra, raw
Okra — also called ladies' fingers — is the green, ridged seed pod that's a staple of Southern American, West African, Indian and Caribbean cooking. Its defining feature is the natural, slightly slimy gel it releases when cooked, which is exactly what thickens a gumbo and divides opinion at the table.
It's low in calories and a good source of fiber, vitamin C, vitamin K, folate and magnesium, with antioxidants in the pods. That mucilage isn't just a thickener — it's a type of soluble fiber that can help with digestion and blood sugar.
For anyone put off by the texture, quick high-heat cooking — roasting, grilling or a fast fry — keeps okra firmer and less slippery, while stewing leans into its thickening magic.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Okra, raw?
There are 31 calories in 100 g of Okra, raw, or about 29 calories in 8 pods (3" long) (95 g).
How much protein is in Okra, raw?
Okra, raw contains 2.0 g of protein per 100 g.
How many carbs are in Okra, raw?
Okra, raw has 7.0 g of carbohydrates per 100 g.
How much fat is in Okra, raw?
Okra, raw provides 0.1 g of total fat per 100 g.
What is Okra, raw a good source of?
Okra, raw is an excellent source of Vitamin K (44% DV), Manganese (43% DV), Vitamin C (23% DV) and Folate (B9) (22% DV) and a good source of Thiamin (B1), Magnesium, Vitamin B6, Dietary Fiber and Copper (per 100 g). Daily Values are based on a 2,000-calorie diet.
